Chicken breast, NS as to cooking method, skin not eaten
Common food
Photo: Wikipedia
This is the lean, protein-packed foundation of countless meals: a skinless chicken breast, cooked simply (grilled, baked, or poached) to highlight its mild, clean flavor and firm, dense texture. With virtually zero fat or carbs, it's a pure protein source that acts as a blank canvas for any sauce or seasoning. Its nutritional profile is defined by high-quality protein with minimal calories.
💚 Why it's loved
People love it for its incredible versatility and reliability—it absorbs marinades and spices beautifully and provides a consistent, healthy protein boost to any meal. It's a dietary staple for athletes, home cooks, and anyone seeking a lean, satisfying protein source.
⚠️ Watch-outs & how to enjoy it better
Overcooking is its biggest enemy, leading to a dry, chalky texture that can make it unpalatable. To counteract this, use a meat thermometer (aim for 165°F/74°C), brine it before cooking, or slice it thin against the grain after resting. Its mild flavor can also be perceived as bland without proper seasoning or a flavorful sauce.
Key benefits
- Excellent source of complete, high-quality protein for muscle repair and sati.g
- Very low in fat and calories, making it ideal for calorie-controlled diets.
- Contains niacin and B vitamins essential for energy metabolism.
- Naturally free of carbohydrates and sugars, suitable for low-carb diets.
- A versatile, lean protein base for countless global cuisines.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single, average-sized skinless chicken breast provides more than half of the daily protein requirement for most adults.
Full nutrition (scales with serving)
| Water | 67.8 g |
| Energy | 144 kcal |
| Protein | 28.0 g |
| Total lipid (fat) | 3.6 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 0.46 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 246 mg |
| Potassium, K | 284 mg |
| Sodium, Na | 328 mg |
| Zinc, Zn | 0.87 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 23.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.13 mg |
| Niacin | 9.6 mg |
| Vitamin B-6 | 0.31 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 59.8 mg |
| Vitamin B-12 | 0.27 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 5.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.32 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Fatty acids, total saturated | 0.86 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.69 g |
| SFA 18:0 | 0.15 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 16:1 | 0.24 g |
| MUFA 18:1 | 1.2 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.49 g |
| PUFA 18:2 | 0.45 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 86.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Why is my chicken breast always dry?
It's likely being overcooked. Use an instant-read thermometer to pull it at 165°F (74°C), let it rest for 5-10 minutes before slicing, and consider brining or pounding it to an even thickness for more even cooking.
Is chicken breast healthy for weight loss?
Yes, it's one of the best foods for this goal. It's extremely high in protein, which promotes fullness, and very low in calories and fat, helping you maintain a calorie deficit without feeling deprived.
How can I add flavor without adding fat or calories?
Use acid-based marinades (lemon juice, vinegar), dry spice rubs, fresh herbs, or low-sodium broths. Cooking methods like grilling or broiling can also add a desirable char and depth of flavor.